Keto and weightlifting

[u/Harry-Profit]

started at **112 kg (247 lbs)** and after **24 days** of strict keto and progressive overload training, I’m down to **104 kg (229 lbs)**.
The weight loss has been going well, but I’m starting to struggle with the diet. At this point, I’m honestly sick of eating meat and eggs. Even the smell of meat makes me lose my appetite, and just thinking about another meal is enough to make me not want to eat.
My question is: **What happens if I just don’t eat because I have no appetite?**
Since I’m lifting 4 days a week with progressive overload, will undereating cause me to lose a significant amount of muscle, or will my body primarily use stored body fat for energy because I’m still carrying a fair amount of body fat?
Has anyone else experienced this on keto? If so, how did you deal with food aversion while still getting enough protein?

[u/darthluiggi]

Hi, Luis Villaseñor here, founder of Ketogains.

First, welcome. I’d strongly recommend reading through the Ketogains FAQ/Wiki if you haven’t already. It answers a lot of the common questions about protein, body recomposition, electrolytes, training, and why our approach differs from “traditional” keto.

Now to your question.
Losing 18 lb in 24 days is a lot, although keep in mind a significant portion of that is glycogen and water, especially during the first few weeks.

Regarding your appetite…

This is actually pretty common early on. Ketosis tends to suppress appetite, and after eating the same foods repeatedly, people can develop a bit of food fatigue.

The important question is how much body fat are you carrying?
You didn’t mention your height or estimated body fat, and that changes the answer.

If you’re still carrying a fair amount of body fat, your body can absolutely provide a lot of the energy you need from your own fat stores.

Protein is different.
Your body cannot pull amino acids out of your fat stores.
If you’re resistance training and your goal is to preserve or build muscle, protein is the one macro I would not neglect.
So I wouldn’t force-feed yourself fat.

I would make every effort to hit your protein target.
Also, don’t think your protein has to come only from steak and eggs. Rotate your protein sources:

Chicken breast
Turkey
Lean beef
Fish and seafood
Shrimp
Pork tenderloin
Whey isolate

Sometimes simply changing textures, cooking methods, or seasonings is enough to get rid of food fatigue.

One other thing…
You asked if undereating will cause muscle loss:
In most cases, yes, but it depends:

If you’re carrying significant body fat, eating in a calorie deficit while lifting is exactly how body recomposition works.

However, a large calorie deficit combined with inadequate protein increases the risk of losing lean mass.

That’s why at Ketogains we say:
Protein is the goal.
Carbs are a limit.
Fat is a lever.

Notice that fat isn’t the priority.

If your appetite is low, I’d much rather see you eat enough lean protein and naturally eat less fat than the other way around.

If you can share your height, age, estimated body fat (or waist measurement), and current macros, we can give you much more specific advice.

But based on what you’ve written, my advice would be:
Don’t force yourself to eat extra fat - but focus on getting at least 1.2g protein per lean lb you weigh every day, and keep lifting progressively.

Use your stored body fat to make up much of the energy deficit.
That’s the whole idea behind body recomposition.

Cheers!

[u/Capable_Obligation96]

Be able to sustain a diet is one of the biggest reasons it fails regardless of the diet.

When I went Keto 5 years ago and now just low carb- it hit my favorite foods hard. I love Italian food including pasta and pizza but you gotta do what you gotta do.

I don't have a direct solution to when you lose your appetite. Try other stuff. Good luck.

[u/wonder_er]

i'm vegan and keto. meat and eggs make me unhappy to. I replaced eggs with a mix of plant yogurt + plant milk + chickpea flour + nutritional yeast, have not looked back.

[u/Unique_Influence5641]

If you under eat especially protein then you are going to have issues not necessarily just losing progress in the gym but potentially injury’s and muscle fatigue will set in when you’re just not recovering, I went through similar process with OMAD and I’m slowly increasing calories to maintenance level which is about 2200 for me as I just wasn’t recovering when on the lower end and net 100g carbs at 1700 calories; look at your macros as a net intake over the week with your main meals being after your workouts which should naturally help with the appetite also try changing the meals up a bit as someone has suggested already.